How to Help My Child if They’re Stressed with Exams
Exam season can be a challenging time for children and for parents too. While a certain amount of stress can motivate students to study, too much can affect their confidence, concentration and overall wellbeing. As a parent, there are many ways you can help your child manage exam pressure in a healthy, positive way.
Recognise the Signs of Exam Stress
This boarding college in Wales advises that the first step is to notice when your child might be feeling overwhelmed. Common signs of exam stress include irritability, trouble sleeping, loss of appetite, or a sudden drop in motivation. Some children might also complain of headaches or stomach aches without any clear reason.
If you spot these signs, encourage your child to talk about how they’re feeling. Let them know that it’s normal to feel anxious before exams and that you’re there to listen and support them.
Encourage Balance and Routine
Having a regular routine can make a big difference. Encourage your child to create a realistic revision timetable that includes plenty of breaks, healthy meals, and time for exercise or hobbies.
Short study sessions with breaks in between are far more effective than long hours of last-minute cramming. Help them find a rhythm that works for them, and make sure they’re getting enough sleep — tiredness can make it much harder to focus and remember information.
Provide a Calm Environment
A calm, organised space to study can help your child feel more in control. Try to keep noise and distractions to a minimum during revision time, and make sure they have all the resources they need — from notes and stationery to a comfortable chair and good lighting.
Small gestures can also go a long way. Offering a healthy snack or a reassuring chat during a break can remind them that they’re supported and not alone in the process.
Focus on Effort, Not Just Results
Children often feel pressure to perform well because they’re afraid of disappointing parents or teachers. Try to shift the focus away from marks and towards effort and progress instead.
Remind your child that exams are just one way of showing what they know, and that doing their best is what really matters. Praise their hard work, commitment and resilience, even if the results aren’t perfect. This builds confidence and helps reduce the fear of failure.
Teach Relaxation and Mindfulness Techniques
Simple relaxation exercises can be very effective in easing exam anxiety. Encourage your child to take deep breaths, stretch, or go for a short walk when they feel stressed. Mindfulness or meditation apps designed for young people can also help calm racing thoughts and improve concentration.
Be a Positive Role Model
Children often mirror how adults handle stress. Try to stay calm and encouraging, even if you’re worried about their exams. Avoid comparing them to others — every child learns and performs differently. By showing patience and positivity, you’ll help them feel more secure and capable.
Exam periods will always bring some level of pressure, but with your understanding and support, your child can face them with confidence. The key is balance, combining good preparation with plenty of rest, reassurance, and perspective. Remind them that exams don’t define their worth and that learning itself is a lifelong journey.
*This is a collaborative post
